This is what TRUE muscular failure looks like.
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- čas přidán 22. 12. 2022
- Here’s what a set to true muscular failure looks like.
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To demonstrate, I’m gonna be doing the classic barbell curl, stopping only when I can no longer complete the rep. The chart on the left will show the total number of reps I complete, as well as the time spent during each portion. Pay close attention to my technique and tempo. Right off the bat, you’ll notice that I’m exploding during the concentric, briefly pausing at the top, and slowly controlling the way down. These are the 3 key components of my tempo that I make sure to employ during every rep.
In terms of my technique, notice how I’m fully stretching my biceps at the bottom, I’m keeping my elbows relatively fixed, and I’m curling the weight all the way up to my chest. I’m also making sure not to swing the weight or use momentum, and I’m keeping my posture vertical to prevent me from cheating. Now, at this point, all of my reps have been pretty much the same tempo with the same technique, and I haven’t really had to apply too much effort. That is, up until now.
Even though I’m still pushing as hard as possible and exploding on the way up, the speed of my concentric is gradually and involuntarily starting to slow down. As a result, it’s taking me longer and longer to complete each concentric, since the weight is becoming more and more challenging with each repetition. However, I’m still doing my absolute best to pause at the top, control the eccentric, and make sure every component of my technique is exactly the same as before. The only thing that’s changed, is the speed of my concentric.
This is exactly what every one of your sets to failure needs to look like. Even when the reps get difficult, you still need to use the exact same technique the entire time, it is not an excuse for your form to get sloppy, and you need to keep using a full range of motion. Eventually towards the end of my 12th rep, gus fring does unfortunately get the better of me, and I was no longer able to bring the weight all the way up to my chest without cheating. As a result my biceps just decided to give out, and this was the point where I reached true muscular failure.
Now, if we take a look at the chart, you’ll notice that my eccentric speed and the time I spent during that brief isometric at the top stayed relatively constant throughout the entire set. But the duration of my concentric got exponentially longer as I got closer to failure. In fact, if you were to graph this, you’d notice that it was only really those last 5 reps where my tempo really started to slow down. These reps are called effective reps, since these are the ones that elicit the most muscle growth.
That’s because, when your concentric velocity goes down, the force produced by your muscle fibers actually goes up. This is known as the force velocity relationship, which states a muscle’s ability to produce force increases as its contractile velocity decreases, as seen on the graph to the left. So when my reps involuntarily got slower towards the end, they needed to produce more force, and for that to happen, they had to recruit, or involve as many muscle fibers as possible. This force that all of those fibers produced is called mechanical tension and this is what leads to hypertrophy, or muscle growth.
So when people say that you need to train close to failure, this is why. If you don't, your concentric velocity will never slow down, your muscles won’t produce more force, and thus, won’t recruit more fibers, and you’ll never actually elicit mechanical tension, or in other words, build any muscle. So to prevent this from ever happening, you need to train close enough to failure so that you can always ensure you actually include those effective reps in every single set you perform in the gym.
For a more detailed explanation on exactly how close to failure that should be, stay tuned for my next video of training basics, where I discuss training intensity, but for now feel free to watch my first 2 episodes for a few more tips regarding sets and reps.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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Wow! Thank you all for your supportive comments, it really means a lot to me ❤ I'm super glad that everyone found this helpful, and I'll do my best to keep the uploads coming! 🙌
If you're looking for a more in depth explanation on effective reps, reps in reserve, or just training to failure in general, I just uploaded a new video "Is Training to FAILURE actually NECESSARY?" where I talk about these concepts in a little bit more detail. Hope you enjoy 🤙
Video here: czcams.com/video/wNosWzhJtUk/video.html
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Would it help if you were able to reduce the weight by 100-500g at the end? When bench pressing, my spotter will often use a single finger to help with the last rep.
I really liked how you explained the process and also i can feel that there is some really hard work in the search and the edeting... etc behind.
Thank you
So wait, would this mean you could do wayyy less reps if you go even slower to get more effective reps?
Not saying the first 7 are empty reps but what if those last 5 were to 8reps instead of 12? Could be going even slower reaching those effective reps sooner increase time/effort ?
You should be altering you're breathing as rep count goes up. Measure your co2 output in a video please.
An IR camera would be great too
A lot of other fitness youtubers would have made this a long boring 15 minute video. I love how max got straight to the point and explained it very clearly with the example
haha all about quality content over here 😎
yeah man for real
He probably is doing solid in college because of that same skill set
Hey.. you can get all technical you want man.. but reality is you have no genetics, no talent and I do t see you gong anywhere with your physique. Nothingness there brother being 100% truthful
Ikr!
The history of muscular failure for 8 minutes because no one asked and 2 minutes of what you actually clicked the video for
These types of videos are my favorite. Not just because it's fitness related, but the way you explain things is crystal clear and the visuals are top tier. Well done 👍
Means a lot, thank you bro 🤙
@@MaxEuceda7 np man!
And it's only like 2 minutes long. Not a bloated 10 minute video that repeats the same thing 100x
@@MaxEuceda7 noobs with no support or community around them like myself can actually start to do interesting stuff thanks to these amazing explanations
It feels like a video game character leveling guide, absolutely love em. Makes imagining growth a lot more fun.
I spent a year lifting consistently. Came to a realization the other day that the reason I fell stagnant is because I wasn’t pushing myself out of fear. This came at a perfect time, thanks dude 👍🏾
ong!
Nah man, all you really needed was one more scoop of protein and you woulda busted right past that plateau. No need to fear, just keep carbo-loading and dont worry about the creatine shits. You'll be big in no time brahhh! xDDD
im just kidding.
Even if you're the only one in the gym who does your bench with dumbells, that's the way to go imo.
@@Day100 Depends what you are training for. if you want to get better at barbell bench press, then do it. if you want to build more muscle, then a barbell or cable press/fly is ideal
Fear can be good. Stops people from fucking themselves up. If you have ANY biomechanical issues, you probably shouldn't go balls to the walls. Or if your older, say 40+. If you want to bench 350 or dead 500, great. But just remember, staying fit, strong and healthy should be a long term lifestyle.
I was on a different lifting video (Hubermann, i think) a few weeks ago and it was about long-term health and maintaining muscle mass as people live longer and happier with more muscle, generally (reality is strength, not necessarily mass). A 40 something year old guy made a comment about about he's working out hard, lifting this much and blah blah blah. But in his comment he said his elbows and knees were hurting BUT a joint supplement was making all the difference. I pointed out his comment was oxymoronic- he's putting a bandaid on his problem and for what? He's not a professional bodybuilder, strongman, athlete, etc. What's the difference if he lifts 20% less? As legendary bodybuilder Frank Zane admitted, the one thing he regretted or wished he could change was that he wouldn't have lifted so heavy to save his joints.
Beginner here. Never liked pushing myself cuz it felt like I was just straining my muscle which I thought was a bad thing. watching this and seeing how it actually forces my muscles to push harder has changed the way I see workouts for a long time. Thank you!
One thing to note is to keep breathing and don't pop blood vessels in your head.
This isn't true that all your sets should be to failure, and Science proof this in many studies.
I agree that you should train close to failure, but not like in video.
So be careful. :)
@@grzegorzwitek1442 indeed. More ways to build muscle still with good form and technique without risking injury.
Don't go to heavy and don't do too much weight on the decline. They key is control. If you can't control the weight then it is too heavy for you
@@grzegorzwitek1442 In the video he goes to complete failure (he cannot do another rep with correct form). Close to failure is doing the same thing he did except 1 to 3 reps less. Going close to failure is effective, does not impose risks, and it is going to be easier to recover from compared to going to complete failure. I would say, push to the limits as long as you can properly recover to have long term sustainable improvement.
Crazy editing
Thank you!
Fr
What a video
Nah fr tho
Seriously. Next level
You deserve the best physique man, you are really serious about training. Your workout is perfect, you keep the same tempo, concentric and isometric. Isometric time was literally the same on all reps. You are working HARD and SMART. That's what I like to see, not some guys who come to the gym, do bunch of fast reps with bad form and leave. You make each session a work of art.
Means a lot bro 🙌 training is all about making the best use of your time, and if you want to see results, everything you do has to be done with a purpose 💪
Your comment is so sweet
Or do streetlifting
That's one of the best fitness videos I have ever seen. The editing is amazing, visuals are top notch and you go straight to the point. Congratulations 🎉
Also, what a perfect execution of the bicep curl, my friend.
Very informative, straight to the point and easily digestible.
Max is becoming one of my favourite influencers in the fitness industry.
editing is crazy , information i’ve never seen before, max is leveling up definitely see him becoming a pillar in the fitness industry
Thank you so much 🙏🙏
Dude I‘ve probably seen hundreds of definitions of going to muscular failure but your short and incredibly well edited representation gotta be the best one and easiest to understand! Every beginner should see that big ups!
Jeez, that might be the most dope fitness content I've ever seen.
Straight to the point, clear facts and numbers, no bs.
Hats off, take my sub
As someone who's just started learning video editing, this video is insane high quality, also very informative and concise, thank you!
I really appreciate how you’re able to educate without belittling peoples current beliefs. You not only back up your point with solid explanations, but you do it with class and a confident humility. Thank you for sharing your knowledge
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This editing is sleek, really clear and solid info. Glad I discovered your channel bc this info is straight up goals 💪🏽🔥
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The editing and visuals are insane, the clarity too. Keep up the good work man
Blew me away how great the visuals were and how simple and concise everything was
Man, you’re the truth!! Not just telling people what to do or showing them but also providing the education and science to go along with it, all in less than 5 min. Quick like and sub my guy. This will help me achieve my goals!! 🙏🏾 🙏🏾 🙏🏾
Let’s get it!!!!! 💪🏾 💪🏾 💪🏾
the graph was really good. Really helped me understand everything. The music was a really nice touch to everything
Absolute top notch content. Straight to the point, packed with information, using a simple visual format. Good shit
One thing I like to do is briefly flex at the top. I know you lose tension as you break parallel, but it’s killer for that mind-muscle connection. Great vid!
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THANK YOU!!! As dumb as it may sound i have been looking into what exactly is training to failure (or close to). And also, honestly, what it looks like what we should be aiming for. Thank you!!
EXCELLENT EDITING!
great content bro.. brief and clear with no time wasted on unnecessary out of topic stuff
i’ve been lifting for 8 months now. i’ve followed yours and many other educated lifters advice and i’ve more than doubled the weight in all my lifts even with slow and controlled form. just wanted to say thank you for these vids, they’re extremely helpful
Thank you for making this and I am glad it was recommended to me! I tore a quadricep when working out and reconsidered my technique. I was never taught how to work out, so I thought you needed to do heavy weight then stop when it gets tougher to do (to prevent injury) But I doubted myself and tried to look up whether you should continue working out at that point. No good results came up because I couldn't word it properly. This video randomly came up in my feed and answered my exact question.
Can't wait for the "intensity training" video.
I get the hypertrophic training appeal, did it for a time, but really enjoy the force production element of lifting weights. Seeing people like Kai Greene is impressive. Seeing the muscles, looking fit and strong is something that many appreciate, myself included. But we also have to keep in mind the differences between training for physique, and training for utility. That is strength.
Being able to and see and perform feats of strength is something completely different from building the muscles for appearance. Going back to Kai, "I'll never be a weight lifter" he says something along those lines; knowing that there is a key/fundamental difference between the training methods used and the results.
Any newer gym folks out there reading this: there's a broad spectrum of training methods, all with different "end" goals in mind. ("Well duh, I know that" not everyone does, it's our job to educate and bring people up when possible)
You can change your methodology as you grow and your life circumstances change. Shout out Eddy Hall.
Be informed. Do well. Be well.
(If you want)
Easily the best vid I’ve seen on this topic, and not a second wasted. Make more of these short form informational vids that include nothing besides what you need to know
I like how this video was kept short and sweet, yet still remained informative.
This truly show’s your love for working out!!! Very well done.
One of the best YT videos on failure with a complete breakdown of what it looks like, graphed, in just 3 minutes. A+
First time I actually watch a video on rep timing with easy to understand visualization on muscular failure
Amazing editing man! Keep up the hard work!
Love the description given in this video. I really appreciate the detail. Also it take balls to show off a set to failure. Thank you sir.
Been lifting nearly 20 years now… over the years I’ve met so many people who aren’t progressing and ‘think’ they’re training hard when they aren’t pushing to the level really required for growth.
This is such a concise and palatable explanation which will help so many people.
Bravo man, and thank you 🙏
When I used to train I would always aim for 3 sets of 12. The aim was to be able to do 3 sets of 12 reps quickly and comfortably before increasing the weight. One thing I used to do was once I failed to be able to lift, I would reduce the weight by one increment and then keep going with the aim of reaching 12 with an extra "honesty" rep added on for the failed rep. I would keep dropping the weight as necessary to reach 12. It did lovely things for my strength. I can't wait until my knee heals so I can get back into compound exercises again.
bro this video is a complete masterpiece. You gotta keep doing this type of content!
this is an amazing video, not only from the fitness perspective but just how clear and well edited it is. All of the visuals are geat too keep up the good work :D
Just seeing your face doing the last reps, it makes me want to go grab the barbell and train hard! Nice video, very inspiring!
What a great video, love the editing
Thanks so much!
Can you talk about the central nervous system and the way it is affected by the intensity of our work out and the percentage of max effort we put in? Also, the time to recover, etc.
This video is a masterpiece on explaining muscular failure. I have a young teenager who works out with me and i keep telling him again and again how important pushing to failure is but I couldn't explain why. Will send him this video so he finally understands.
This is the most accurate and honest video I have ever seen without a bunch of BS. Thank you, was a pleasure to watch 👍
Something that I think bears mentioning here is that the quality of Max's technique is something that takes a while to build. For someone with athletic background, around 2-4 years. For a total beginner with not much history of athletic/explosive movement, a coach is absolutely required alongside many years of practice. Max makes it look incredibly easy, and it's great to watch experts like him, especially if you are a visual/kinesthetic learner. But doing what he does, with the degree of tension in the core and legs to keep the form perfect, is actually incredibly hard.
As he says, the key is tension, and a lot of people are simply unwilling to deal with the unpleasantness (pain, really) of holding that much tension in the body. Look at his face on reps 9-12. He's trying REALLY hard, and it hurts. Two swords, maximum effort
first, love you max your form/technique video helped me drastically improve my reps and push that much harder.💪
Love to hear it ❤
10/10 explanation, no bull just straight forward and honest. U gained a sub. Keep up the great content.
The clarity, straight-to-the-point of the video including the graphs are just *chef kiss* ✨
ngl it's disgusting how this video doesn't have millions of views. keep it up man. your efforts WILL be seen by many more if you keep at it.
I'm happy to say views are growing significantly!
great video dude. extremely well done and super clear explanations. also, it was so funny but still hearth warming to see someone openly making the “bad faces” everyone does while lifting. also dude i have to admit you are IDENTICAL to hector salamanca in the fatigue fase. 😂 sorry i had to say it, i was dying 😂😂😂❤❤❤ edit: lol you also admitted it in the vid, you are my hero ahaha ❤❤😂😂😂❤❤❤
Quality of your videos is getting better and better, editing, explanation, intro and outro, keep it up.
First video I've seen of yours and I love how amazingly concise and clear it is. Great use of data alongside the video. instant subscribe.
1:25 DING DING DING DING
2:00 Like Muhammad Ali used to say: "I only start counting when it starts hurting because they're the only ones that count".
This is explained very well, especially with the visuals and graphs, quality video all around.
This is the BEST body mechanic explanation I have ever seen illustrating this subject. So many people just do not understand the how and why.
Thank you I’ve been working out for 16y because I only shows up to the gym 2-3 x a week and do full body people are like “that’s not faire look at you and barely see at the gym”
There is working out and there is moving weight around.
Time under tension, different exercice that hit different part of the muscle , if you apply all the little tricks you will see you don’t need to go to the gym 7 times a week to have a good physics.
The bro split is overrated , do each muscle at least 2 a week with 48/72h (depending how well you recover and how hard you lifting)
If everybody do 6 reps for biceps like he did and re do it 72h later I can guarante way more result than people going to the gym and working their arms 1 day a week for 1h
This is a perfect video to show new lifters. Thank you.
That's the goal 😁
My fav CZcamsr tbh. Thanks bro, this is about as simple as it gets.
great video, love how you tracked the tempo and gave the science to show why it matters
Max is one of the few training influencers I can trust
❤
i’m very interested on your take of how competitive body builders lift. For example Jay Cutler and Ronnie Colman, I have noticed, use a lot of momentum. It’s strange to me that the most muscular men in the world have technically “bad” form. I’m very interested on your response to my question. Wonderful video btw luv ur content 🫡🫡
That’s partially due to the PEDs they take that still causes them to gain muscle despite lack of form.
most of these guys with insane physiques have incredible genetics, and build muscle very easily. They still train very hard which allows them to build muscle, but because they have freakishly elite genetics, it won't really matter how good their technique is. But for most people, it will
@@MaxEuceda7 i appreciate u taking time to respond. u really care about the success of your viewers! luv!!
@@MaxEuceda7 also they are on the juice, which doesn’t negate the training needs, but allows quicker recovery.
@@MaxEuceda7Do they get no significant competitive edge from training with the form and intensity that you demonstrated?
If they do one would expect the more successful bodybuilders to generally train more like you demonstrated than less successful bodybuilders do.
Perhaps you're not all correct and there is a good reason than the most successful bodybuilders generally do not train like you demonstrated.
Perhaps the fatigue/stimulus ratio is not near optimal.
This came in my feed, it's extremely informative and I ended up subbing you based on just this vid. I hope your vids are as good as this.
damn, one of the best fitness videos I've seen (if not the best)
explained it so concise and clear, great editing and great video 👏
It's just a perfect video, information clear and short. Graphs simple and straight to the point but VERY beautiful. Incredible work!
I feel like i just digested years of picking through advice to a succinct and finalized answer. I've been falling short and losing out on that little bit extra for years. Great presentation sir. 👏
u got all my respect,your effort to make this video and explain your meaning is so bright and shine,make it easy to understand
This is the first video of yours I've seen and I've subscribed. Top notch, concise, and informative.
One of the best straight to the point channels, perfect. Happy new year Max!
Just subscribed, love the mix of technical content with this kind of editing!
AMAZING video, I loved the table showing real time stuff.... what a wonderful job
What an excellent video.
Your editing, explanation, and performance were all 10/10
Thanks for the concentric, isometric and eccentric edit! :)
the knowledge i got from this video equals to the knowledge i got from 5 other fitness videos at once.
thank you so much
this visuals and editing is impressive rare to see video now a days where people take their time and watch each second.
I had to subscribe right away because of the quality of this content! Keep it up, dude!
Bro i swear, this is the highest quality fitness video ive ever seen, instant sub
this made me instantly subscribe, you are really good at explaining and those visuals were dope!
Amazing video. Short, packed with useful information and edited masterfully. Cheff's kiss 👌
amazing video man. the visuals and just your way of expressing ideas is top tier.
With edits like this you earn every subscriber man, I'm a fresh new one after watching this vid!
That was one hell of a to-the-point video! Well done my guy💪🏼
Whoa, Brother! This is so simple. I feel like years of cloudy information was made clear because of this video! Great job!
I love this stressed out and funny look on my face too Awesome work dood!
by far one of the best and informative videos i have seen
Love the stats Max! Stuff like this really gives a better understanding of the work needed for real progress and is very appreciated!!
Great job explaining this in a clear way that anyone can understand the importance of training to failure with a visual 10/10 👊🏻
omg. This is the infomation i'm looking for. Crazy editing too
I struggled to understand what failure rep is really like, and now you helped me figure it out! Thanks a lot, man.
Very educative, short and simple. You earned my sub.
This video was so insane I subbed immediately your editing is amazing and easy to follow
As an adhd that wants to go harder in the gym, the clear visual info is really nice! Thanks mate
Amazing video with a very good explanation. Thank you and congrats for that edits.
such a nice video. Short, very clear ! bravo dude and thanks for the video
First time coming across your channel and I just wanted to say that this video is really amazing, you explained everything very clearly and the video itself is so crisp. Keep up the great stuff!
Now this is quality, first the viewing one of your videos, I shall binge watch the rest
Rly appreciate the technical parts of this video, easy to understand too
Awesome demonstration, visuals, and explanations! Now I just gotta do the thing at the gym myself...
Holy fuck this is one of the best videos on quick youtube gym tips rn. Very nice editing!
Concise and straight to the point, nice content mate!
Nice bro, thanks. I like the way you did did the "telemetry" of the reps, it helps a lot to understand.
Short, clear, easy, vivid, perfect video mate!
Great data analysis and presentation! Those visualizations really help my understanding.